The National Osteoporosis Foundation recent analysis supports the use of calcium plus vitamin D to reduce fracture risk.
Osteoporosis is characterised by a reduction in bone mineral density in which the bones become weak and brittle. The risk of osteoporotic fractures increases in individuals 50 years and older. Hip fracture is the greatest consequence of falling in older-aged persons with osteoporosis. Hip fracture is associated with a 3-fold increase in mortality compared to persons with normal bone density (Panula et al, 2011).
Calcium is an important mineral component present in bones, involved in regular bone remodelling, in which the body removes a small amount of calcium and replaces it with new calcium. When a lack of calcium is consumed in the diet, the body is unable to replace the removed calcium, and overtime the bone mineral density will reduce leading to weak and brittle bone structure. Other factors of developing osteoporosis include poor nutrition, lack of weight bearing exercise, hormonal imbalances, low vitamin D levels and ageing. Vitamin D plays an important role in assisting the absorption of calcium in the intestines.
While calcium can only be consumed in the diet from food or supplements, vitamin D is made by the body during exposure to the sun. Vitamin D can also be consumed in a variety of foods (button/ shiitake mushrooms, fatty fish, eggs or vitamin D supplemented dairy/ milk alternatives) or supplemented.
A 2015 meta-analysis from the National Osteoporosis Foundation supported the use of calcium plus vitamin D supplementation to effectively reduce fracture risk in middle-aged and older-aged adults (Weaver et al, 2016).
Bone mineral density naturally becomes thinner as we age, known as osteopenia. Developing strong bones early in life is critical to delaying losses to bone mineral density in older age. Performing regular exercise, resistance training, consuming balanced healthy diet with adequate nutrition play an important role in delaying bone mineral loss over time.
Always consult with your GP before considering any changes to your diet, supplementation or medication. Treatment will vary between individuals, with a combination of nutrition, exercise, supplementation and/ or pharmacology required to manage the condition.
References:
Panula, J., Pihlajamäki, H., Mattila, V.M., Jaatinen, P., Vahlberg, T., Aarnio, P. and Kivelä, S.L., 2011. Mortality and cause of death in hip fracture patients aged 65 or older-a population-based study. BMC musculoskeletal disorders, 12(1), p.105.
Weaver, C.M., Alexander, D.D., Boushey, C.J., Dawson-Hughes, B., Lappe, J.M., LeBoff, M.S., Liu, S., Looker, A.C., Wallace, T.C. and Wang, D.D., 2016. Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporosis International, 27(1), pp.367-376.